Breathe, Walk, Heal: The Mental Health Benefits of Being in Nature

With the hustle and bustle of daily life, it can be difficult to find the time to slow down and take a moment for you.  However, taking the time for these moments (no matter how brief they are), can have a profound positive effect on your mental health.  One way in which to optimize these small breaks and improve your mental well-being is to spend time with nature. 

How Can Nature Help Improve Mental Health? 

Decreased Feelings of Anxiety and Depression 

Research has shown that increased interactions with nature can lessen feelings of both depression and anxiety, as well as decrease overall stress levels.  Leaving room for more positive emotions to take root.  

Improved Sleep 

Being out with nature and getting exposure to natural sunlight (especially in the mornings) allows your circadian rhythm, i.e., your body’s internal clock, to know when it is time to be awake, and when it is time to sleep.  This regulation makes it easier to fall asleep while also increasing the quality of your sleep.  Allowing processes such as brain function and emotional regulation to improve as well. 

Increased Feelings of Connection 

In today’s online world, and its inability to supplement for in-person connections, many people express feelings of disconnect and loneliness.  However, research suggests that time spent in nature can act as a buffer to these negative emotions.  Providing a sense of connection, even if it isn’t always with other people. 

What Counts as Nature?

With the urbanization of modern-day life, many of us do not have immediate access to large spaces of greenery, making it difficult to get a true immersive experience.  However, you can still get similar benefits from going outside and looking at your local foliage, as well as spending time at your local park. 

How Long Should You Spend in Nature to Receive Benefits? 

For the best results, it’s recommended that a minimum of two hours a week is spent outside enjoying nature.  You can do the two hours all at once, break it up into 15 minutes once a day, or change it up based on your availability for that day.  Whatever works best for you! 

Final Thoughts 

Spending as little as 15 minutes a day in nature can greatly improve your mental health by decreasing symptoms of anxiety and depression, increasing quality of sleep, and helping combat feelings of loneliness.  By taking these few minutes out of your day, you are one step closer on your journey towards healing.  
 

Sources 

American Heart Association. (2024). Spend time in nature to help with stress and anxiety. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety#:~:text=A%20stroll%20in%20the%20woods,before%20it%20needs%20a%20recharge. 

Cartwright, B. D. S., White, M. P., & Clitherow, T. J. (2018). Nearby Nature ‘Buffers’ the Effect of Low Social Connectedness on Adult Subjective Wellbeing over the Last 7 Days. International Journal of Environmental Research and Public Health, 15(6), 1238. https://doi.org/10.3390/ijerph15061238 

Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. National Institute of Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC4651462/ 

Harvard Medical School. (2021). Sleep and mood. Sleep Medicine. https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-87#:~:text=Sleep%20problems%20may%2C%20in%20turn,more%20likely%20to%20develop%20depression. 

Stanford. (2023, October 10). Sunlight exposure for better sleep: a natural solution. Stanford | Lifestyle Medicine. https://longevity.stanford.edu/lifestyle/2023/08/17/more-sunlight-exposure-may-improve-sleep/#:~:text=Sunlight's%20effect%20on%20circadian%20rhythm&text=Even%20going%20outside%20for%2030,to%20make%20the%20clock%20stronger. 

Weir, K. (2025). Nurtured by nature. American Psychological Association. https://www.apa.org/monitor/2020/04/nurtured-nature